Hi,
Welcome back to your meditation space.
This session is a short practice meant to help you deepen your breath work for intermediate and advanced practitioners.
There will be fewer cues and you will have more time and space to practice on your own the Surya Vedana breathing technique.
Let's start by settling down.
We are just going to find a comfortable position with our spine nice and tall trying to relax the shoulders down relaxing the face,
The neck rest your hands on your lap or maybe on top of your knees.
You can be on the floor,
But also just sitting on your chair and whenever you're ready you can close your eyes if you want to and let's just breathe nice and deep through the nose four times.
Try to bring your mind and your awareness to this very moment feeling the air flowing in and out of your body through the nose,
The throat,
The chest.
Very good.
When you're ready place your right index and middle finger in between the eyebrows and use your right thumb to block the right nostril and the ring and pinky finger to block the left nostril.
This is the alternate breathing technique.
So we will be switching from side to side and I will guide you through.
At any time if you need to you can use your left hand to hold your right elbow to accommodate for your weight and to try to keep the back straight and comfortable.
Let's get started.
Place your fingers,
Block your left nostril,
Inhale through the right side.
Change.
Block your right nostril and exhale through the left.
Stay here.
Inhale through the left.
Change.
Block the left.
Exhale through the right.
Stay here.
Inhale through the right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Continue on your own for a few more rounds.
Very good.
At some point whenever you reach the exhalation through the right nostril you can release your hand from the exercise.
You can release your hand and go back to your natural breath.
Stay there just breathing naturally,
Feeling the air flowing in and out.
Maybe noticing any differences between both nostrils.
Maybe also some differences compared to the beginning of this exercise.
This is a technique meant to purify and cleanse the nostrils and the nadis,
Those channels through which the air flows in and out of the body.
Whenever you are ready you can open your eyes.
I hope this technique was useful and I wish you a very nice day.
See you here for more exercises and meditations.
Namaste.
